food and nutriton advice during COVID 19 outbreak

As whole world is facing COVID 19 outbreak Healthy and nutritious diet is very important. People having good and healthy food develop stronger immune system and have less chances to develop chronic illness and infectious diseases. Not only Healthy food but remaining properly hydrated is also important for good health.

WHO has released a Nutrition Advice for adults during COVID 19 outbreak that focus on eating variety of food items for good nutrition and minerals and drinking lots of water to remain hydrated.

  • Nutrition from fresh fruits and vegetables daily

Fruits and vegetables according to the season are rich sources of vitamins, minerals, fibers and antioxidants that help as immunity boosters.

It is advisable to wash fruits and vegetables properly before use. Wash hands with soap properly before and after washing fruits and vegetables. Do not overcook food as overcooking leads to loss of important vitamins and nutrients.

Better to eat a fruit rather than juice. Whole fruit provides good amount of dietary fiber that is good for digestion.

  • Avoid excessive sugar or salt in Food
    Due to COVID 19 outbreak and lockdown snacking frequency has increased that is not good for health.

    Go for healthy snacking habit. For example choose raw vegetables like carrot, radish, beetroot and fresh fruits like fruit salad or chaat for snacks. Avoid foods that are high in sugar, fat or salt.

  • Avoid processed foodTo stay fit and strong it is better to avoid processed food as these are high on salt, sugar or fat and preservatives.
  • Stay hydrated and drink water regularly
    Drink around 8-10 glass water daily. Water acts as a natural cleanser of body and it also transports nutrients and compounds in blood, maintains your body temperature, gets rid of waste, and lubricates and cushions joints.

    Excessive use of caffeine (tea, coffee), juices, sugary and sweetened drinks should be avoided.

  • Moderate amount of fats/ oils in food is fine for healthy bodyConsume good fats (e.g. unsaturated fats found in fish, avocado, nuts, olive oil, soy, canola, sunflower and corn oils) rather than bad fats (e.g. saturated  fats found in fatty meat, butter, coconut oil, cream, cheese, ghee and lard).

    Choose white meat (e.g. poultry) and fish, which are generally low in fat, rather than red meat.

  • Stay and eat home cooked food at homeEating at home reduces your rate of contact with other people. This lowers your risk of being exposed to COVID-19. Follow social distancing by maintaining a distance of at least 1 metre between yourself and any other individual in public.
  • Maintain hand and overall hygieneWashing hands properly for 20 seconds with soap and water frequently helps prevention of spread. In case handwash option is not available then use hand sanitizer.
  • Mental fitness maintenanceIt is true that world is facing downfall in economy but this should not make you feel depressed. Good times always come after bad time. So stay mentally fit, indulge in meditation, Yoga and other exercises to boost mental and physical fitness. If required do not hesitate to get psychological counselling.

Visit WHO official website for more information